Moraghan Training - Stevie G - Page 736 - Training

15/01/2013 at 18:27

sorry to hear that Seb...was it just the last xc that pushed you over the brink, or was it sore before?

i went and pootled an evening 4 out. can feel some tightnesses. Tomorrow is a super easy day, a 4 and a 3. I always tread carefully when i have to edit the big man's schedule slightly, but even I occasionally have to!

The Bus

15/01/2013 at 19:01

Bad luck seb, similar here, but Sather say, things can only get better!
Saturday might be tricky SG, will have to see if the Mrs can cover son's footie training, which wipes out the whole morning.

Forgot to say, very good session today!

dean richardson 7

15/01/2013 at 19:15

Good sessions out there today from Dachs, bus and SG.
Unlucky with the injury seb, I had Achilles a problems in June, because I stopped early it didn't cause me any long term damage. It will pass quickly if you give it rest and stretch it.

Intervals at the gym today for me, ran 10k in total with 6*800 at 2.30pace with 2 mins of jogging as recovery. I know you are all naysayers but it was great on the treadmill, made sure I kept my form good, heel kicks to the backside. Raised a few eyebrows amongst the regulars seeing me up it to just under 19kmph, the machines make a fair bit of noise then. But they could have a good giggle at me when they saw how light the weights were I was lifting.

Stevie G .

15/01/2013 at 19:39

I hope you blew a few kisses and did mini "smoking guns" with your fingers when you ran Dean, just to show how comfy you were. Probably a lot different to the usual types who use the treadmills there!

Bus, is it a game, or just training? If it's the latter, do you have to watch, or are you literally just the lift man?
Would there be a prospect of you driving him there, us smashing off for the tempo , and being back by the finish? Or is that just plain bonkers

We could sneak it earlier....but all depends on your side of things old son.

The Bus

15/01/2013 at 21:20

Training, but we have to be there unfortunately, so unless Mrs bus can do it it's a non starter...might be a bit ambitious anyway, given a double on Friday. Let's see whatshe says when I catchm her at a good moment though!

Dean - must admit, it wasquite gratifying to see others in the gym staring when I did a 5k tempo on treadmill at our hotel just after Christmas! May have been more aboutthe noise the machine was making rather than my athletic prowess though!!

Stevie G .

15/01/2013 at 21:25

fair dos! and depends what your friday double consists of! If not just 2 easy runs could be demanding, as I'm certain you'd not want to be dropping out for the my pace MP miles

I'm looking forward to it anyway. It sounds less tricky than the epic 14miler 2 years ago that ended with 3miles MP, and 3miles HMP

dean richardson 7

15/01/2013 at 21:43

Ha ha, I save that stuff for the races.

mattl

15/01/2013 at 21:54

Great sessions SG and Dean. I used to do quite a bit of running at the gym a few years ago. Out of a row of 10 machines there was a couple that weren't as noisy as the rest and I used to stay on the bike up until one came free. Then it was a mad dash to get one so I weren't getting funny looks. Thud, thud, thud thud!

Hopefully it's nothing to serious web and you're back out soon enough.

After having a day off yesterday I tried two runs today. Started with 4 @ 7.04 pace early this morning then it was a club session on the road tonight. It was 10 x 3 mins with 1 min recoveries. A couple of decent inclines on the route and every interval had at least one of them in. Pace came out at 5.28, 5.39, 5.33, 5.15, 5.42, 5.28, 5.27, 5.25, 5.34, 5.31.

Really happy with the pace as a couple of them were just done going up and down one of the hills. I'm absolutely whacked now though. I may try an easy 4 on Thursday morning ahead of that evenings track session.

Stevie see

15/01/2013 at 22:05

Nice blockbuster there SG, 14 miles of pure aerobic conditioning, lots of kudos for that one. Great HM session for the upcoming Wokingham smackdown.

I did 5mins, 3mins, 12 x 30 seconds, 3min, 5mins tonight. Not on the track as it was frozen so we did it around the top on the grass/mud. It was hardwork slipping and sliding everywhere. Was a good session though and pace was decent considering the conditions. 9.5miles in all. Was a bit like Bus' session pace wise for the longer reps, but the effort level doesn't do them justice! So a heatfelt well done from me there matey, I feel your pain!

Edited: 15/01/2013 at 22:07

Johnas

15/01/2013 at 22:07

treadmills. not my choice of location for a tempo session, so fair play Dean! The last time I used a treadmill was whilst on honeymoon in the US last year - I had a 2 hour long run to do when in Vegas and with the temps @ 45 degrees outside, an air conditioned gym was the only option. still sweated my arse off though. Great session though Dean - 2.30 for 800 on a treadmill is impressive.

nice runs and sessions Ric, Dachs, Bus and SG. I take it the injury has subsided then Bus? Echo what others have said - nice tempo intervals SG. Nice to see more time based intervals from you too

Fingers crossed you've grabbed the Achilles niggle early Seb. Here's hoping Dean's experience plays out for you and it's gone as quickly as it turned up.

easy 6 miles @ 6.30am for me this morning followed by a mixed pace 8*800 session this evening with odds ran at threshold and evens ran at 5k pace. over 14miles for the day so a damn good stretching session tonight too!

EDIT: XPost SS and Matt. Matt - I always do double days on my quality days. nice 30 - 45 mins early in the morning, then track/tempo in the evening.

Another storming session from you SS. How does a track get frozen though??

Edited: 15/01/2013 at 22:14

Stevie see

15/01/2013 at 22:11

Deano, when I run at 7min miles on the treadmill everyone looks at me like I'm Mo Farah! So you must have been a right sight! Fair play, I'm always scared of falling off when I'm running quickly.

Johnas - greart day! Good areobic running and some speed work. Hope you feel OK tomorrow, I know how double can begin to take their toll... well on me anyway!

Johnas

15/01/2013 at 22:17

Cheers SS. Being doing the double days (easy AM/quality PM) for 3 months now and body is quite well adapted to it now. Will do 10 miles easy tomorrow night with the club which is nice and relaxed and then back to double day on Thursday.

The Bus

15/01/2013 at 22:23

Looks like a dayof good sessions all round then! Matt - 10anything is tough, but 10 x 3mins at those paces with just 60 sec rec, sheesh!

Johnas, leg is absolutely fine now. Amazing really, given how painful it was less than a week ago. One of those odd ones I guess, but definitely rather that way round!

mattl

15/01/2013 at 22:41

I don't know why they were so short Bus but I never question it. After 4/5 reps I was regretting he early morning run but now it's done and dusted I'm more than happy with today's running.

The Bus

16/01/2013 at 07:35

Not that short Matt. At that pace, 3 mins is more than 800m or half mile, which are pretty standard fare. My reps are typically half mile (Garmin, track!), but I rarely manage more than 6 to 8 reps

Stevie G .

16/01/2013 at 07:52

Stevie, solid session yourself, did you take other grip footwear, or did you know the track might be frozen?

Johnas, you're crackin on nicely as well. And mentally those time sessions do feel easier sometimes....when you hear "6mins" you think, that's not long, whereas "over 1mile" just sounds longer! Maybe I'll approach the half as something like 13x5.50ish or something

No reason a track couldn't get frozen is there? Astro turf is described as "all weather", but if it's icy it's not useable, so i guess a track can certainly be the same. I remember seeing some slippy patches when I was doing a session on my track in quite low lights...had to be careful!

Matt, sounds some fast paces. Liked the 5.15! In the old days If i'd done a session like that I expect my first one would have been something like 5.00 pace, and the 10th one probably wouldn't have been distinguishable from the recovery

Just a 4 and a 3 today. Feel a bit tight in an area that's hard to describe, in between the hip and groin I suppose. But in better shape than after that last huge tempo 2 weeks ago...the day after was so crunky!

Edited: 16/01/2013 at 07:54

The Bus

16/01/2013 at 08:07

Yeah but then the 0.1 might come as a killer!

Hopefully that twinge is just a standard training ache and will go qucikly (but pleased you find it hard to describe the area between your hip and groin to us ).

Choice today - long run off-road or on? Off-road will be scenic and more interesting, and on-road (pavement) a bit more risk of ice, but looking at the forecast, might possibly be the last chance of some much needed road work for Wokingham for a while. Oh, and I've got new road shoes, which I've only done 5M in so far...

RicF

16/01/2013 at 11:56

The 'all weather' track that I sometimes use gets gradually iced over on the inside lane as runners use it.

I know why it happens but this is not the place for a lecture on thermodynamics.

dean richardson 7

16/01/2013 at 12:08

it was a ongoing anoyance that all weather astros were cancelled at the first sign of weather during my hockey days.

Astro's and tracks hold moisture, moisture freezes, moisture becomes ice, ice becomes an enemy to those who wish to stand upright, Dean tries to do reps on slippy track, Dean goes over on bend. Dean adds another moan about snow/ice to go with XC/grass. I think this is how it plays out

Weather for helsby HM at the weekend looks a bit bleak. Heavy snowfall for friday night. Hopefully the roads will clear but i imagine its going to be "chilly" to say the least. For those that remember last yrs race this the one SS, chingo and Addylad ran in high winds. So maybe next yr i stick with XC as a mid jan half probably is going to affected most yrs

Edited: 16/01/2013 at 12:09

Stevie G .

16/01/2013 at 13:58

a mid Jan half is asking for trouble!

We've been fortunate that our Mid Feb half has been fine the last 3 years. But I believe 4 years ago it was snowed off, and they moved it to May, which unfortunately had the hottest day of the year.

Thus making a course that people only do because it's a fast one, completely a write off!